Update – July 7, 2014


Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning.  Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.  Please park on West Oak Trails Blvd, Nightingale or at Bloomfield Park to avoid congestion, locking beeps and car doors closing around my neighbours’ houses – especially on Saturday mornings! We run Monday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times.

Quotes of the Week:   

There is an expression among even the most advanced runners that getting your shoes on is the hardest part of any workout.

Kathrine Switzer

If running is important to you, then your mind-set shifts from Can I find time for it? to When can I find time for it?  You think in terms not of Will I run today? but When will I run today?

Scott Douglas, author of The Little Red Book of Running

Hello ladies, here is the latest news from the “nest”!  I love summer! The lazy days of sitting by the pool reading a good book, playing Marco Polo with family, catching up with friends by the fire.  Life is good!  I do find, however, that it gets very easy to indulge in extra desserts & refreshing drinks and to get lazy!!  I skipped a Sunday morning bike ride due to a flare up in my low back and the rest of my day was a relaxing write off!!  Down time was lovely, but I was glad to have gotten back on track with a workout this morning. It is so easy to let things slide!

Have you missed a few group runs and feel like you are behind everyone else now?  I have had a few ladies share these thoughts with me.  The beauty of our group is that it doesn’t really matter where you are distance wise, just show up and jump in with the runners who are the closest match to your current level!  (Slow down to accommodate for warmer temps).

Remember that doing something is always better than doing nothing!  And, exercising “makes room” for the summer indulgences!!

Triathlon Girls:  I have put together an new Olympic Triathlon program that takes us through the summer and prepares us for Wasaga Beach Tri on September 6th.  We will do Long runs on Saturdays and Long rides on Sundays.  Those of you looking to do a Sprint Tri can follow this program as well and be “over trained” for the Wasaga Sprint on the 7th or Lakeside on September 13th.

Olympic Distance Triathlon Training Program – Summer 2014

Do You Know How to Fix a Flat on Your Bike?: Most new cyclists really enjoy their time on their bike.  They get to cover more kms than with running and they get to go faster!  One of the things that comes with cycling is the possibility of having a flat tire especially on a road or tri bike  For 7 years I happily cycled without an incident, and then 2 years ago I had 6 flats in a month!  (Turned out there was a burr inside my rim that kept puncturing my tube:)  Luckily I was somewhat prepared with instructions, spare tubes, CO2 cartridges, and tire levers to complete the jobs.  Consider getting the following items so you are prepared for anything!

bike tube

Spare Tube

CO2 Cartridge

CO2 Cartridges (2) and a regulator

Tire Levers

Tire levers

MultiToolMulti Tool (for raising/lowering seat height and other bike adjustments)

Saddle Bag

Saddle Bag to Hold Everything

Patch Kit, Instructions, Moist Wipes, Money and Extra Gels are also good to carry with you!  Don’t underestimate the power of a cell phone to call a husband when all else fails!!  Here is a copy of the How to Fix a Flat – Step by Step  instructions.  Print off a copy and put in a small Ziploc bag to keep dry. 

Traumeel:  I recently sent out info about Traumeel homeopathic topical pain/anti inflammatory cream/gel and how great it works.  I just found out (thanks Lidia) that Traumeel will be unavailable in Canada after August 31, 2014!  Here is the article which explains why: http://www.heel.ca/Heel-ca-News-cessation-2014.html?ActiveID=10005373  If this a product that you use, you may want to stock up now!


Running Hats: The grey Nike DryFit Nik’s Chicks hats are in!! I will have them available at each running workout – only 25.00! Cash only please. There are only 30 of them left so act quickly!  

Have you ever thought about doing a Half Marathon?:  These races take training/planning.  You choose a race date and work backwards from that date to determine a start date.  So, for an early November Half (there are a couple to choose from), training from a 5km base began Saturday, June 14th! You will do the 8 week Learn to Run 10km program and then follow it up with the 12 week Learn to Run a Half Marathon program which will begin on August 9th.  If you are currently in the Learn to Run 10km program – perfect!  After you hit 10km, you will just hold there on Saturday runs until August.  There are many Chicks who will do a November race so give it some thought….
Nik’s Chicks Shirts:  It’s the time of year when we begin to get really warm during our runs!  Looking for that perfect running shirt?  Look no further!!  I have Nik’s Chicks purple tank tops (and a few t-shirts) for sale – only 20.00!! They are super light and reflective.  Excellent quality tops from Mountain Equipment Co-op!  See me after the running sessions to buy one.  Cash only please.

photo 1 Lilac shirt back

Kelso Open Water Swimming:  I am heading to the lake on Thursday at 6:15pm and happy to take others with me. We will be back in time to run at 8pm.  Wear tank top and shorts under your wet suit!  I have a Halton park pass. Click here for more info and links to register. http://kelsoows.wix.com/swim#!information/c20r9 Don’t forget you need to also register for Triathlon Ontario membership. http://triathlonontario.com/members/registration/

Quotes from Runner’s World Daily Calendar:  1)  If you land hard on your heels or are a big runner, you’ll wear down a shoe faster than lighter runners or mid-foot strikers do.  You’ll need to buy shoes more often.  2)  If you are running for more than an hour, eat at least one high carb energy gel/chews/bar per hour with lots of water. 3)  To replace salt and other electrolytes lost through sweat, eat a snack such as baked pita chips dipped in almond butter after a run.   4)  To prevent Achilles tendinitis, stand on a step with your toes on the edge and heels hanging off.  Push up with both feet.  Lift one leg off the step and slowly lower your other leg so that your heel drops below the step.  Repeat with the other leg.  5) Avoid increasing intensity and distance simultaneously.  To improve, gradually increase mileage or time by only 10 percent per week.  The increase should be applied to more than one run. 6)  Change routes.  Do you always run in the same loop course?  Run it in the opposite direction next time.  Or try to run a new course each week.

This week’s workouts – (Meet at 1438 Redwing Court):

Monday – July 7  8:00pm

Learn to Run 10km Program (leading to Nov. 1/2) – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Tri girls – 20km ride/5km run – Begin at 7:00pm

Tuesday – July 9

Olympic Tri Girls – Optional Weight Training

Thursday – July10 8:00pm

Learn to Run 10km Program (leading to Nov. 1/2) -Going to Abbey Park HS track to do 5 x 400m repeats (We jog 1km to track via trail west of Nightingale, we will do 400m followed by a recovery jog 1/2 way around, then begin next repeat. After 5 repeats we jog back to my place) (Deviating a wee bit from training plan!)

Holding on 5km -Going to Abbey Park HS track to do 5 x 400m repeats (We jog 1km to track via trail west of Nightingale, we will do 400m followed by a recovery jog 1/2 way around, then begin next repeat. After 5 repeats we jog back to my place)

Holding on10km -Going to Abbey Park HS track to do 5 x 400m repeats (We jog 1km to track via trail west of Nightingale, we will do 400m followed by a recovery jog 1/2 way around, then begin next repeat. After 5 repeats we jog back to my place)

Open Water Swimmers: Leave for Kelso 6:15pm from my place.  30 minute swim. Returning for 8pm run. 

Tri girls – (Meet to head to Kelso at 6:15pm) First – Swim open water 1200m Second -Going to Abbey Park HS track to do 5 x 400m repeats (you will be running in the clothes you had on under your wetsuit!)

Friday – July 11

Olympic Tri Girls – Optional 30km ride

Saturday – July 12 8:00am

Learn to Run 10km Program Week 5 (leading to Nov. 1/2) – 8km

Tri girls – Meet 7:15am for a 8km run (will meet up with group at 8am), Leaving for Kelso at 8:15 for 1500m swim.

Holding on 5km – 5km

Holding on 10km – 10km

Monday – July 14 8:00pm

Learn to Run 10km Program (leading to Nov. 1/2) – 5km

Holding on 5km – 5km

Holding on 10km – 5km 

Tri girls – 20km ride/ 5km run – Begin at 7:00pm

Have a wonderful week! Niki


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